[Food Tip: Arborio rice is a medium-grain Italian rice that cooks firm to the bite, or al dente. It works well in rissoto and other classic Italian dishes.]
This salad is a meal in itself or serve as an accompaniment to any chicken or fish dish.
2 cups fat-free chicken broth
1 cup white rice or arborio
2 teaspoons olive oil
1 cup onion, chopped
2 cloves garlic, minced
1/4 red bell pepper, chopped
2 teaspoons chili powder
1 teaspoon dried oregano
salt to taste
1/2 cup frozen green peas, thawed
1 can kidney beans, rinsed and drained
1 tablespoon fresh lemon juice
2 tablespoons fresh parsley, chopped
salt to taste
1) In a medium saucepan, bring broth to a boil, add rice, reduce heat, cover, and simmer until all liquid is absorbed and rice is soft, but firm, approximately 25 minutes. Set aside.
2) While rice is cooking in a medium pan, heat oil over medium heat. Add onion, garlic, and pepper and saute until tender, approximately 5 minutes. Add chili powder, oregano, and salt. Blend well and add to rice mixture in last 15 minutes of cooking.
3) In a medium bowl, blend peas, beans, and lemon juice.
4) On a plate, arrange the rice on one side and the bean mixture on the other. Sprinkle with parsley and serve. Makes 8 servings.
Nutritional Analysis per serving: 234 Calories; 10 percent fat (2.6 grams); < 0.5 gram saturated fat; 17 percent protein; 73 percent carbohydrate; 6.4 grams fiber.